0:04 Muscles are not always the prime mover. Sometimes, they got some other stuff they 0:10 do. So what is the prime mover? What is the definition of prime mover? I'm glad 0:25 that you can read the first sentence up there. 0:26 What did you guys know as the prime mover? The idea ... I can write definitions 0:31 all day, the idea is that you guys understand it for yourselves. What would 0:34 you call the prime mover; you can use your own words, you don't need to use 0:36 technical terms...the main thing... 0:43 by "main," what do you mean? The muscle that does what? 0:51 Okay so the muscle that can produce the most force for that 0:57 particular joint action. For the most part that's, that's right. 1:01 That's important to think about because it's like how do you 1:03 decide which is the prime mover? Well, generally speaking, it's probably going 1:07 to be the, if it's the muscle that produces the most force, it's also going to 1:10 be the muscle that's the largest, for the most part. it is. It is the muscle that is 1:15 largest. Sometimes it's the muscle that has the best angle. You guys get what I'm 1:22 saying? That's most well aligned to produce that joint action. 1:27 Sometimes the term agonist is used, have you guys ever heard that? The reason I 1:32 don't like agonist is because some people use that term as prime mover and 1:38 then some people use, "well technically an agonist is anything that will do the 1:43 thing you want, right. So it could be all of the muscles that cause flexion like 1:47 the graphs that we're doing. Rather than the one that is able to produce the most 1:51 force for flexion. (So we should not worry about agonist as a terminology?) 1:56 No, you should know it. in the back of your head. 1:59 I'm just telling you I'm going to use prime mover so that we are clear. (So prime mover, 2:04 single muscle, agonist of course could be lots of muscles) Agonists, if you look, if you 2:10 technically think about what agonist means, it could mean all. What I'm telling 2:14 you guys is a lot of people will use the term agonist to mean prime mover. A lot of 2:21 people use those two synonymously. I don't think the word agonist is very 2:24 clear. I'm not going to use it. I'm going to use prime mover. Prime mover - muscle most 2:31 responsible or the muscle that produces the most force for the joint 2:35 action we're looking at, under load. Synergists. What is synergy? (Working together.) 2:44 Working together. So a synergist, you ready for this, is all the muscles 2:51 that help the prime mover, or you could think about it this way, they're all the 2:56 muscles that produce the joint action we're looking at, that aren't what? The 3:02 prime mover. That's it. That's it. 3:05 This isn't a memorization thing, remember this whole course is built around you 3:09 guys not doing what? 3:11 Rote memorization. I want you guys to understand. Antagonists. If I 3:17 antagonize you what am I doing? 3:19 Yeah, trying to resist you in some way, right? Antagonists are all the muscles 3:29 that oppose the prime mover and synergists. Considering this in a, "How are 3:38 we going to figure this out?" sort of way, antagonists are going to be all the 3:42 muscles to do what? The opposing joint action. Antagonists. You with me? So we got 3:51 the prime mover- the muscle that can produce the most force, we got the 3:55 synergists- all of the other muscles that produce that joint action, the 3:58 antagonists- all of the muscles that produce the opposite joint action. 4:03 Now we get tricky. 4:05 Neutralizers. A neutralizer- a muscle that opposes the unwanted joint motions is 4:11 created by the prime mover and/or synergists and/or muscles that prevent 4:15 the ancillary motion, unwanted ancillary motion in a movement. 4:24 That doesn't make a whole lot of sense yet right? 4:26 Okay, so let me give you an example. If i do hip extension, right, who's my primary 4:35 muscle for hip extension? The glute max. The glute max does extension though and 4:41 external rotation. But I don't want external rotation. 4:46 I don't want to run like this right, like with my feet flipping out. 4:52 So how do I prevent the external rotation? I have to have my internal 4:59 rotators tone up a little bit so that they keep my legs straight. 5:03 That's a neutralizer. It's when a certain joint motion is paired with some 5:10 ancillary motion we don't want, we need those other muscles to come in and keep 5:16 us in a straight line. For today's class, the only part of that definition we're 5:22 going to worry about is the ancillary motion of the prime mover. We're going to 5:27 neutralize that. So going back to the...hip 5:33 extension example, forget everything else that's going at the hip, today we're 5:37 going to say neutralizers are the muscles that will oppose the extra 5:44 motion of the prime mover. You guys with me on this? 5:51 The extra motion yeah, not the main motion. 5:54 Yeah. So, yeah exactly. So if I'm doing hip extension and I want my glute max 5:59 to fire, 6:02 it's going to produce extension and external rotation. We're not opposing extension. 6:07 That's fine, you're right that would be the antagonists, but that external 6:11 rotation, we don't want. And remember, all your glute max knows how to do is fire. 6:15 It doesn't know how to separate between extension and external rotation. What's 6:20 going to control that is some neutralizers coming in to keep me in a straight line. 6:24 Stabilizers. I should warn you with this definition. My definitions 6:33 are not going to be the same as the definitions in every textbook, partly 6:39 because the definitions in every textbook vary wildly when you get to 6:42 these more complicated terms. Also partly because I like to teach in a conceptual 6:49 way. I want you guys to be able to figure this stuff out for yourselves. 6:53 I've had to either scale down or modify definitions to make sure that they stay 6:58 clear and conceptual and separate from each other. 7:00 Stabilizers, in my book, are muscles that basically, more or less, control that 7:07 arthrokinematic motion. They're muscles that are closer to the joint whose main 7:13 purpose is that stabilization function. But the proximal stabilization function 7:22 of a joint. So who are my stabilizers always going to be for any shoulder 7:25 motion? Rotator cuff. You guys get me there? 7:32 Fixators. Fixators are muscles that help lock down the proximal joint, not the one 7:45 we're working, but the other one. You guys get what I'm saying? 7:49 Lock that one down so that I only get motion and force production where I 7:54 intended. Easy example for you guys, if I'm doing hip extension, what joints need 8:03 to be locked down? 8:07 Sure, you could be right, too, if I was doing something like a deadlift, sure, I 8:12 might need to stabilize my knee. 8:14 You're not wrong, but you guys get what I'm saying there? So if I need to work 8:18 my hip, 8:19 I need to fixate this. Who would my stabilizers for my hip be? Deep rotators. 8:34 Remember that? Remember those deep, deep, deep muscles. 8:40 In a wider definition of, this is where... so that's a great it's a 8:47 great example guys, that's a great example of where definitions have a 8:51 tendency to do this. I said this is a fixator, the deep rotators of the hip are 9:00 stabilizers for the hip and then I said "What stabilizes?" and he said "Glute medius." 9:04 And yesterday I said that the glute medius was the primary frontal plane 9:08 stabilization mechanism of the pelvis. 9:12 Yes, they're both correct. The gluteus medius has a very important 9:18 stabilization function as many muscles do. When you're breaking down stuff for 9:24 this, for specific joint actions, stabilizers are the muscles that do what? 9:29 Just work on those very small motions that keep the joint moving the way it's 9:35 supposed to. 9:36 You guys with me? Not that the gluteus medius doesn't help stabilize the pelvis in a 9:42 larger, more global picture of what we're looking at. So easy to confuse fixator 9:53 and stabilizer that I guarantee those two terms will never be defined the same 9:58 way in two text books. (Are fixators usually like small, refined muscle) No, no. If I was working my 10:06 shoulder, 10:07 what would I need to fixate to be able to move my arm well? My scapula. So all 10:13 of the muscles of my scapula become fixators. The stabilizer would be at the 10:19 shoulder which would be my? My rotator cuff. You guys kind of seeing how this is 10:24 going. All you're doing is is starting to understand how everything works 10:28 together. I'm not saying you won't find other definitions in other textbooks but for 10:33 the assignment we're about to do, I think you'll find these definitions useful. 10:36 All right so let's do shoulder horizontal adduction. 10:39 Let's see if we can figure this out. You want to do the first one together. 10:44 Yes. 10:45 No I will not think for you. Well look, if you want to pay me my salary to 10:58 follow you around and help you with your clients, we can work something out. 11:10 Or I could just take your test for you? I think that's cheating. 11:14 I think there's a problem with that academically, but I could be wrong. If you 11:18 find out that I'm wrong, you let me know. Okay. Get back to me. 11:24 So let's do shoulder horizontal adduction, what movement are we 11:30 talking about? So what, what exercise am I talking about? Benchpress, flyes 11:37 pushups, you guys can think whatever you want we're doing shoulder. 11:40 We're just looking here though, not here, just here, in a bench press. 11:45 Cool, all right. Prime mover - almost wrote agonist. Spent so much time talking about 11:52 agonist, almost wrote it down. 12:00 Actually that's not gonna work, let's do this. 12:04 Prime mover, who's the prime mover? Pectoralis major. 12:22 Synergists. (Anterior delt) Antagonists. There could be if there was more than one, it's not for this case. 12:56 Right. You're going to see in some of our other graphs, there's a lot of muscles 13:01 per category. Posterior delt. There's a reason I picked this graph to start with. 13:07 Some of these graphs get very complicated. 13:16 Who's next? Neutralizers. Neutralizers so we got to go back up to pec major and 13:26 think, "all right, 13:27 my pectoralis major does more than just horizontal adduction, what else does it 13:32 want to do? Probably internally rotate. It actually does a few things, but we'll 13:37 stick with internal rotation because that's a big one. The last thing I want to do 13:42 is take up a heavy bench press and internally rotate. I'm guessing that's 13:46 dangerous, guessing that's a dangerous thing to do. 13:50 So who would I used to neutralize internal rotation? Which ones? Specific. 13:57 The external rotators. So it externally rotates very nice, it is 14:04 infraspinatus, teres minor 14:15 One more. Muscles can be in two different categories. Posterior delt. 14:30 Stabilizers. What stabilizers for the shoulder? Would be rotator cuff. 14:42 Yes so would be ... I'm just going to write down infraspinatus and teres 14:47 minor since we already went there. Who are the other two? Subscapularis and 15:02 supraspinatus. 15:12 Fixators. Who my fixators? Muscles that's that stabilize the scapula. I have five 15:26 muscles that cross my axial-scapular joint, you guys remember what they were? 15:30 Rhomboids, trapezius, levator scapulae 15:56 ...no, just muscles that move the scapulae, you remember? You guys have 16:05 totally forgotten your protractors. Pec minor...and...thank you. 16:14 Serratus anterior. Serratus anterior may be the most important stabilizer of 16:18 the scapula. Kind of interesting to think that all that's working during shoulder 16:29 horizontal adduction. 16:35 How'd you guys do? Horrible. (laughs) 16:39 All right that's what we just did. All right, scapular protraction. Hit it! 16:50 I got to go back into superstar status, we got to get this next one up right you, guys ready? 16:54 All right I can go on rants for forever about stuff but we have to get this done. 17:07 This was a little tougher, right? Scapular protraction leads to a lot of really 17:13 confusing little relationships, but if you put a little thought into it, 17:20 you'll figure it out. Scapular protraction. Who is my primary scapular protractor? 17:30 Serratus anterior. Yeah, that one's a little stronger. Serratus, I think. Honestly guys 17:49 I'm not really worried about your... the way you say it. I'll correct you if I think 17:55 something will get you embarrassed in your clinic. I would never correct you. 18:01 Neutral... if you said neutralizers I'd have to go ahead and, and say something 18:07 that sounds a little bit like neutral lizard and I don't know what a neutral 18:11 lizard is. Synergists. Pec minor. Remember we're talking about 18:23 protraction, so these muscles have to cross from axial, the ribcage, to the 18:28 scapula, or the spine of the scapula. Antagonists are going to be all the 18:34 muscles that do what? Retraction. 18:37 So what are retractors? Rhomboids, mid-traps. 18:47 Neutralizers. Well, what are we trying to neutralize the radius anterior does... 18:52 protraction and upward rotation. That's a good one too, 19:02 it does, you're not you're not wrong, it does posterior tipping, so we could say 19:06 we need to neutralize posterior tipping. But we're going to say neutralize the 19:12 upward rotation force which means I need to find all the...all the muscles 19:18 that do downward rotation. What is downward rotators? Levator scapulae, 19:24 rhomboids. 19:38 Man, evidently I didn't teach this muscle very well yesterday, pectoralis minor. 19:42 Stabilizers. This is a tough one with this one. This is a really tough one. 20:00 Yeah, I mean there's a lot of ways to think about this one. Serratus 20:07 anterior is actually probably considered the primary stabilizer for your... for your 20:15 scapula but it's also our prime mover. If you didn't put anything down. 20:23 that's okay. If you want to say lower traps you want to say serratus anterior, I 20:29 wouldn't be mad at you either, because those two muscles are almost always 20:32 under active individuals and usually need a little bit of work. So we can, we 20:38 can say that serratus anterior. Oh you're not being given charity don't worry 20:47 about it. (student speaking) Depends on what we're talking about, right? 20:56 What if we were talking about external rotation of the shoulder? Would your 21:00 stabilizers become your prime movers? Fixators, what am I trying to fixate? 21:11 (Wouldn't levator be a stabilizer?) It could be it could be, it 21:16 honestly, this term doesn't work real well for this graph and that 21:22 happens. It's okay. This is a mental exercise, the fact that it's getting you 21:26 thinking is good. Fixators. What is going to need to be stable and functioning well 21:33 for your scapula to move well. Your spine and trunk. 21:38 Usually we move proximally, okay, yeah. 21:41 In order for your scapulae to move well, all this has to be nice, right, it has to be a 21:47 nice cylinder. So now all of our fixators are what? All our core muscles. Should we 21:55 try to list them all? Well yeah I mean we could say that too, you're right, 22:03 depending on what motion we're talking about, it could go all the way down to my 22:06 toes, but let's start with core. Let's just start with the trunk muscles, right. 22:11 So we said transverse abdominis and with your transverse abdominis we could talk 22:17 about something called your intrinsic stabilization subsystem. Stay with me 22:24 here, guys. You're ISS, all right so your intrinsic stabilization subsystem. 22:48 Your intrinsic stabilization subsystem is made up of your TVA, multifidus, 23:02 diaphragm and pelvic floor. We then can add the more superficial movers on top of 23:23 that right. Which are going to be my rectus abdominis, let's say obliques, 23:32 since we know both are included. 23:34 What else? 23:44 Starts with an E... erector spinae Starts with a Q... quadratus lumborum 23:58 It is deep, but it's still part of our core so it's, and it's one of the bigger 24:02 movers. How did we do? Am I missing anything? 24:09 I think we're okay. I just wrote obliques -internal and external. Good. 24:23 Oh I guess we could throw the lats up there, but that's going to get a little 24:29 tricky because the lats also connect into the shoulder and how does it affect 24:34 the scapula? Guys these are the... this is what I'm setting you up for, is 24:40 the never-ending mental game that you can play with yourself. 24:43 All right so let's go ahead into hip extension. 24:47 All right, guys let's do hip extension. Gluteus maximus, done. All right, hip 24:57 extension prime mover - glute max. Everybody's favorite muscle, now let's go 25:04 for the synergists though. Biceps femoris, the long head, good. Getting a little bit 25:16 more specific, right. The short head only goes up to about halfway up on the femur. 25:21 Doesn't actually cross the hip. 25:23 What else? So biceps femoris long head semi's and 25:34 posterior adductor magnus. There is no such thing as abductors for 25:53 muscles. There are muscles that abduct, there are adductors. 25:58 Just realize if you do you're just referring to several muscles. Antagonists. 26:09 Who are my antagonists? All the muscles that do hip flexion so iliacus, psoas... psoas, 26:23 rectus femoris. Keep going. 26:29 TFL. 26:35 Gluteus minimus, nice. (Sartorius) Nice. 26:43 PBLMG anterior adductors, right? Pectineus, brevis, longus, magnus 26:52 gracilis. Anterior adductor magnus on that one. Neutralizers. What are we trying to 26:58 neutralize? So we're trying to do, 27:02 we're trying to get some internal rotation activity because my glute max 27:06 wants to do extension and external rotation. 27:10 All right so who are my internal rotators? TFL, definitely. The glute min, 27:21 and...anterior fibers of glute medius, if you want to write it down. 27:33 Although we've also talked about how the posterior fibers of gluteus medius 27:37 externally rotate and are usually ones that become under active and the 27:42 ones that I was talking about yesterday that we need to work, work, work, work, work. 27:46 TFL, glute min. (Student question. Those are which type of rotators.) All of my adductors. We're 28:01 missing some. 28:08 We already have it up there too. 28:16 It's up there in a different category, it's going to be in this category too. 28:28 Nice job. Semi's. Stabilizers. Already kind of mentioned this, these are the ones 28:38 that are close to the joint who are going to help us keep, yeah, the deep rotators of 28:44 the hip. (Student question) They are, but they're also, they're stabilizers of the hip. Fixators. 29:02 Who do we need to fixate? (Oppostite hip) That's an interesting idea. 29:13 So if I needed to kick a ball, would I have to fixate the side? Potentially. 29:18 Potentially. If I'm just walking though, who needs to stay pretty stable or if 29:21 I'm running. Core. Should we write down all of them again. I'll let you get away 29:30 with core this time. 29:32 Okay, let's do it. Okay, you said it. 29:37 All right so, let's go. Intrinsic stabilization subsystem what are those guys? 29:42 TVA, multifidus, diaphragm, 29:56 pelvic floor. Keep going. Now we're onto our global stabilizers - obliques. 30:04 Okay, keep going. Rectus abdominis, keep going. 30:09 Erector spinae, keep going. One more. QL. Nice job, guys. That was quick too. 30:19 All right, I think we got one more joint action. Hip abduction, let's hit it, and 30:27 then you guys will be back to me talking for a little while until we get to lunch. 30:31 Which movement am I looking at? Abduction. Okay, good. Prime mover? Gluteus medius, 30:46 for sure. Synergists. Gluteus minimus and TFL. 31:02 Antagonists. Adductors, nice job. That was kind of easy on this one. Adductors, 31:14 right. 31:14 What's my acronym for adductors? And since this is the last, since this is the last 31:20 one "Peanut Butter Leaves Me Greasy" this is the last time we're going to write 31:23 the adductors up on the board, 31:25 I think for this two-day workshop, 31:29 let's break them out. So what are all my adductors, ready? Pectineus, that's the "P." 31:34 Peanut butter... brevis. Leaves...longus. peanut butter leaves... longus. Peanut butter 31:48 leaves me....magnus. Greasy, peanut butter leaves me greasy... gracilis. And then we 32:00 can put post adductor here, since for most of the weekend we've been considering 32:05 "Peanut Butter Leaves Me Greasy' as the anterior adductors and kind of the 32:12 posterior head of the adductor magnus separately. Neutralizers. (Student question) 32:26 Yep, this is definitely one of those graphs where one of our terms starts 32:36 looking a little funny right. 32:38 Yeah because we have posterior and anterior fibers of the gluteus medius, I 32:42 mentioned that a couple times, some internally rotate, some externally rotate. 32:45 We do have two internal rotators as synergists, right. So the TfL and the 32:51 gluteus minimus are both synergists and both strong internal rotators for the 32:57 hip. Usually what happens is we get internally rotated bias, right. People 33:04 tend to do this, that knees cave-in and internally rotate. So if I'm just 33:11 going to kind of think through logically, maybe a little beyond this assignment, we 33:18 look at neutralizers and we go, 33:20 "Why, what way am I neutralizing?" and then I would think to myself, well with this 33:26 much of a bias towards internal rotation, I might go, "I need more external rotation 33:32 force." Right so we could do glute max, biceps femoris, TFL is an internal 33:44 rotator. What about my piriformis and the deep rotators right? 34:01 Oh haha, nice job. Psoas and iliacus too. Both external rotators of the hip. Could even 34:18 put down adductor magnus, if you really wanted to. 34:22 Yeah nice job. Nice job thinking through that. 34:29 Stabilizers. Yes, so this is going to be deep rotators of the hip again and then what my fixators 34:35 going to be? Your core, just like the last graph we did. Yeah, so all I did is 34:45 the intrinsic stabilization subsystem is those intrinsic muscles that have more 34:50 of a role in stabilization than they do in movement and then all of the other 34:54 muscles that cross the lumbar spine. Which are, we could look at as global 34:58 movers or global stabilizers of the trunk. 35:01 Nice job guys. 35:08 You did a good job with this, these activities. These graphs aren't easy. Now 35:13 if you like doing these graphs, your 20 minutes a day, I wrote down one of these 35:22 graphs for every joint action for every major joint and it's up on the website. 35:29 I'm talking all of the joint actions for the shoulder, the elbow, the scapula, the 35:36 hip, the knee and ankle. It's under kinesiology. It says kinesiology of the 35:42 hip, kinesiology of the ankle, kinesiology the shoulder. B2C fitness is the old name 35:49 of the company, you guys just happened to get some old workbooks for this workshop.
